Our brains have the capacity to continually improve regardless of age or deterioration. The following highlights some of the best strategies to improve your brain health:
Use it so you don’t lose it. Find new brainy activities to stimulate new connections between nerve cells. Learn a new language, do daily crosswords or jigsaw puzzles.
Shake it. Get moving by increasing the number of minutes you move or adding new ways you can move that body. Cardio activity allows the brain to be more efficient and “plastic” which means how it can adapt. While movement is so important, we must ensure that the head is protected – especially during contact sports.
Clean eating. Improving your diet impacts brain function. Studies show that eating more of a Mediterranean diet, focused on fruits, vegetables, fish, nuts, and plant-based proteins is most beneficial to the brain.
Relax. High blood pressure is associated with a higher risk of cognitive decline, so chill. Take deep breaths, and pamper yourself with something relaxing. This may also reduce the anxiety and depression tendencies which can lead to poorer cognitive function.
Be sweet enough. Diabetes can be a risk factor for dementia. So with clean eating, reduce the amount of processed sugars because you are already sweet enough…right?
Lower cholesterol. More focus is placed on plant-based proteins which can nourish those muscles yet keep the cholesterol intake very low. This helps since higher LDL cholesterol is associated with dementia.
Baby Aspirin. Check with your doctor, because this item is controversial and dependent upon your bio-individual health. Taking a baby aspirin may reduce the risk of dementia, so get the guidelines from your doc.
Don’t smoke. Avoid tobacco. (sweet, simple, concise, & no confusion on this message!)
Minimize alcohol. Excessive alcohol is a major risk of dementia. Limit yourself to 1-2 drinks/day.
Socialize. Now that people have more information and control over covid19 transmission, take the necessary precautions and LIVE life. That means meeting with other friends and family and networking with others again face to face. It’s time to feel normal again.
Many of us are dealing with an extra 10lb which came from covid19 differences. Where did those additional pounds land? Has your waistline expanded? Latest surveys show that the pandemic brought about an extra 1.5lb per month during the last year.
I bring this awareness to you to let you know that you are not alone. AND to let you know it’s time to take action. Stop the influx of weight gain, and begin making healthy eating and moving choices to begin reducing those unwanted pounds. If your waistline expanded, it’s time to tap into resources to determine how you can do reduce it. The healthiest ways gradually decrease extra calories and increase physical activity – a few extra minutes of walking each day and a few less spoons of empty calories.
Slow and steady is the key. If you want to work with a coach focused on weight loss through clean eating and gradual movement increases, my team has 2 great movement professionals that would love to guide you … just send me an email to get started on more information!
The acronym is how I remember the order of the colors of a rainbow – must have been something I learned during elementary school! But this same acronym can help you protect your skin this summer! Houston summers are pretty harsh – and if your summer is making you think more about sunscreen and minimizing hot harsh sun afternoons – you are not alone. The foods we eat might actually prepare our bodies to work stronger against sun damage to our skin.
R- stands for Red. Tomatoes and watermelon are red fruits that contain lycopene – antioxidant that absorbs UV radiation. Both are plentiful in the summer months, and delicious in salads and salsa.
O- stands for Orange. Carrots and Sweet Potatoes contain beta carotene. Our bodies convert that beta carotene into vitamin A which is necessary for optimal skin health. Both are plentiful in summer months and amazing in muffins, cakes, salads, and smoothies.
Y- stands for Yellow. Stretch with me as we include all nuts, seeds, eggs, and fish in this category. Why? Because they are all great sources of omega-3 fatty acids necessary for skin and brain health. As a boost it’s also anti-inflammatory. These items are plentiful all year round, and most serve as great clean fats throughout your day.
G- stands for Green. Leafy greens are high in antioxidants lutein and zeaxanthin which are fuel for the eyes and skin, and may protect the whole body against wrinkling, sun damage, and even skin cancer. You may never look at your next salad the same way!
B- stands for Blue. Blueberries contain vitamin C and many antioxidants that help protect against free radical damage. They are amazing morsels of anti-aging, anti-wrinkling, sweet goodness. Enjoy them in your next smoothie!
I- stands for Indigo. Figs and Asparagus are in this category, and they help balance skin melanin which can increase hydration and can also have an anti-wrinkling effect (think premature aging). They also promote collagen production, which makes the skin firmer. As luck would have it, both of these foods are amazing solo (roasted asparagus, tender ripe figs) as well as together (fig & asparagus salad).
V- stands for Violet. Blue cabbage, passionfruit, & purple cauliflower all fall in this category. They are rich in anthocyanins, which combat free radical damage. Additional benefits include protection for the brain, heart, against cancer, and against chronic inflammation. All protect skin cells from sun damage, and passionfruit has demonstrated increasing skin moisture. Cauliflower (white or purple) is a sun protective food helping to absorb UV radiation. Enjoy these foods slightly grilled or in a smoothie!
Grains, nuts, and true seeds are all edible little nutrient dense gems with compounds that boost health. Some are more potent than others, but they all supply minerals, fiber, and healthy omega-3 fats. Many provide plant-based proteins too. Here are my favorite seeds to incorporate weekly into your diet. Remember to discuss dietary changes with your practitioner, who would know the best for you regarding your bio-individual conditions, medications, and any interactions.
Seeds still support our health today. Learn more about these five superfood seeds and how you can enjoy them more often. These seeds are often used as toppings for salads, yogurt, toast, cereal, grain bowls, and blended into sauces, dressings, puddings, and smoothies. There are some egg alternatives made from these seeds and water!
Chia Seeds
They are 40% fiber and 60% nutrient filled gems that help with digestion, heart disease, diabetes, muscle building, and high blood pressure. The fiber helps satisfy the appetite and feed the good gut bacteria.
A 1-oz serving of chia seeds contains 4 g of protein, 9 g of fat. It is full of omega-3 fatty acids and antioxidants and is a complete protein, which is rare for a plant-based protein. It supports bone health and muscle building.
Hemp Seeds
A cousin to cannabis/marijuana, hemp is trendy. As a supplement it’s used for a variety of anxiety-related issues. It’s a complete protein, which is rare for plant-based proteins. It’s 25% protein and 75% fiber- and nutrient-dense gems containing all nine amino acids, omega-3 fatty acids in a ratio with omega-6 that is optimal for health (anti-inflammatory).
It is known to boost health: heart health, stress response, relaxation, optimal hormone and brain health. The fiber helps with microbiome nourishment, motility, and overall GI issues.
Flaxseeds
“Liquid Gold” is the way flaxseed meal was described to me. The meal is not a liquid but a powder; but the expression ‘liquid gold’ refers to oil. Flaxseed oil is rich in omega-3 fatty acids. The meal, ground flaxseeds, is an easy form to eat and doesn’t get stuck in your teeth which can be annoying.
It’s 40% oil – mostly omega-3 fatty acids so very anti-inflammatory. It’s 60% fiber- and nutrient-dense. It’s used to boost digestion, bowel regularity, weight loss/maintenance, & detoxification. It contains components that help reduce your risk of estrogen-related cancers, and help stabilize your blood-sugar.
Sesame Seeds
Tahini is sesame butter, and used as a staple in Middle Eastern recipes. These seeds are nutrient dense gems of minerals, antioxidants, and contain anti-inflammatory properties. They are known to help with hypertension, relaxing, sleep, free-radical damages, brain- and heart- health.
Pumpkin Seeds
Pepitas are pumpkin seeds without the husks. Having been used for thousands of years, they are nutrient dense with minerals and vitamin E. They are known for fighting radical damage, boosting immune function, and reducing the risk of various cancers. They are also known for being delicious- especially when slightly roasted.
Texas and the US loves to consume its tea… iced and usually in the summers; but outside the US, hot tea is common and almost known as medicine in a cup. There are literally endless number of ways to create a hot flavored drink that can bring heat into the body and have a health impact. So what are the best herbal teas one can create or drink? From a nutritional therapist’s point of view – who has experience living in both the UK and India – these are my suggestions.
Herbal teas can contain flowers, herbs, spices, and other roots; but do not typically contain “tea” which is anything derived from the Camellia Sinensis plant (green, white, black, oolong tea variations). Most herbal teas are caffeine-free and gluten-free… but NOT ALL. So if that is important to you, then you must read the ingredients and certified designations of any new tea you introduce. The benefits of herbal teas are:
Positive health impact
Won’t keep you up at night
Can be used as a smoothie base
Can be used to flavor cooking (oatmeal, soup, marinades, grains)
Can be used as a cocktail mixer
Loose herbal teas can be used as garnish (salads, desserts)
Darshi’s Suggestions:
Ginger: A pungent taste best known to help with supporting immunity, reducing nausea, reducing motion sickness, creating inner heat, fighting inflammation, reducing pain (post-workout, osteoarthritis, menstruation). You don’t have to buy tea bags if you already stock fresh ginger. Simply grate washed ginger (skin and all) into boiling water and boil or steep for a few minutes. I like to instant pot my tea on the soup cycle to intensify the flavor and make larger portions to use throughout the week (hot or iced).
Mint: A sweet taste best known to help with easing indigestion, enhanced breathing/ bronchial relaxation, and better muscle repair/ increased oxygen levels to the brain and other organs. You don’t have to buy tea bags if you already stock or grow fresh mint. Simply add washed mint leaves into boiling water and boil or steep for a few minutes. There are new varieties of mint plants, including a chocolate mint plant that makes minty chocolate tea or cocktails.
Hibiscus: A tart taste best known to help with promoting weight loss, boosting good cholesterol (HDL), lowering bad cholesterol (LDL), lowering triglycerides in diabetics, and protecting the liver. It is also immune-supporting and anti-bacterial. You have to buy tea bags here for full impact.
Roobios: An earthy taste best known to help with fighting inflammation, protecting bone health, improving digestion, and preventing obesity. It has some important minerals too (iron, calcium, potassium, copper, manganese, zinc, and magnesium).
Chamomile: A floral taste best known to help with calming/inducing sleep, fighting inflammation, easing menstrual cramps, regulating blood sugar and protecting bone density
Many clients are talking to me about losing their hair… and finding it on the ground and in the hairbrush. What’s happening to them all?
Hellllllooooo – we’re in a pandemic still. And all the stress and uncertainty in life does take a toll on EVERYONE. While men are more likely to lose their hair, women are experiencing thinning of the hair also. Stress does wreak havoc in the body; but there are actually many reasons for the hair lost & found to be occurring in your life.
Some of the general reasons for excessive shedding are listed here, , but if you have severe hair loss you will need to find a trichologist who can examine and evaluate you.
• Stress
• Illness
• Post-Pregnancy
• Over-styling & treatments
• Compulsive hair pulling
• Excessive vitamin A intake
• Deficiency of protein
• Deficiency of iron
• Change in eating habits
• Sudden weight loss
• Chemotherapy
• Rx side effect
• Anabolic steroids
• Genetic predisposition to baldness
• Your mom had thinning hair
• Your hormones are changing
• A variety of diseases (thyroid condition, Alopecia areata, Lupus, PCOS)
• Age
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